Dreamy healthy pasta salad to Brighten Your Day

Why You’ll Love healthy pasta salad

There’s something undeniably satisfying about a bowl of healthy pasta salad. It’s colorful, crunchy, and packed with flavor — all while being light enough to enjoy on a warm afternoon or as a refreshing side dish. Whether you’re prepping for a picnic, a quick lunch, or a family barbecue, this dish fits right in. What makes this version stand out is its balance: whole wheat pasta for fiber, crisp veggies for crunch, and a zesty homemade dressing that ties everything together beautifully.

Unlike heavy mayo-based salads, this clean eating pasta salad keeps things fresh and vibrant. It’s a great way to sneak more vegetables into your day without sacrificing taste. Plus, it’s incredibly versatile — you can serve it cold, make it ahead, and even pair it with your favorite proteins. If you’re looking for a dish that’s both nourishing and crowd-pleasing, this is it.

And if you’re planning a wholesome spread, pair it with something sweet like these healthy Thanksgiving dessert ideas to round out your meal.

Ingredients to make cold pasta salad

Here’s everything you’ll need to make this cold pasta salad. Each ingredient plays a role in building layers of flavor and texture, making every bite exciting and satisfying.

• 8 oz whole wheat pasta (such as rotini or penne)
• 1 ½ cups cherry tomatoes, halved
• 1 cup cucumber, diced
• 1 cup red bell pepper, diced
• ½ cup red onion, thinly sliced
• 1 cup canned chickpeas, drained and rinsed
• ¼ cup Kalamata olives, pitted and sliced
• ¼ cup crumbled feta cheese
• 3 tbsp olive oil
• 2 tbsp red wine vinegar
• 1 tbsp fresh lemon juice
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• ½ tsp dried oregano
• Salt and freshly ground black pepper, to taste
• 2 tbsp fresh parsley, chopped

Time needed to make vegetable pasta salad

This vegetable pasta salad comes together quickly, making it ideal for busy weeknights or last-minute gatherings. Here’s a quick breakdown:

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Chill Time: 30 minutes
• Total Time: 55 minutes

Need a quick side while it chills? Try this Snickers salad protein bowl for a sweet and satisfying treat.

Quick Steps to Make light pasta salad

Step 1

Cook the whole wheat pasta according to package directions until al dente. Drain and rinse under cool water, then set aside to cool completely.

Step 2

While the pasta cools, prep your vegetables: halve the cherry tomatoes, dice the cucumber and red bell pepper, and thinly slice the red onion.

Step 3

In a large bowl, combine the cooled pasta, cherry tomatoes, cucumber, bell pepper, red onion, chickpeas, olives, and crumbled feta cheese.

Step 4

In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper until well combined.

Step 5

Pour the dressing over the pasta salad and toss gently until everything is evenly coated.

Step 6

Chill the salad in the refrigerator for at least 30 minutes to let the flavors meld.

Step 7

Just before serving, toss again and sprinkle with fresh chopped parsley for a pop of color and flavor.

Step 8

Taste and adjust seasoning if needed, adding a touch more salt or lemon juice to brighten it up.

Pro Tips & Tasty Tweaks

Want to make your low calorie pasta salad even better? Here are a few tips:

• Make it vegan: Skip the feta or use a plant-based version.
• Boost the protein: Add grilled chicken or tofu for a heartier meal.
• Use fresh herbs: Basil or dill can add a new flavor twist.
• Storage tip: Keep the dressing separate if making ahead to avoid soggy pasta.
• Chill thoroughly: This salad tastes best when cold and well-marinated.

Is healthy pasta salad healthy and nutritious ?

Absolutely! This healthy pasta salad is a nutrient-packed option that doesn’t skimp on flavor. Whole wheat pasta provides complex carbs and fiber, helping you feel full longer. The chickpeas add plant-based protein and extra fiber, while the colorful vegetables bring antioxidants, vitamins, and hydration.

Here’s a rough nutritional breakdown per serving (based on 6 servings):

• Calories: ~280
• Protein: 9g
• Fat: 11g (mostly from heart-healthy olive oil)
• Carbs: 35g
• Fiber: 6g

It’s a great option for those following a clean eating lifestyle. If you’re interested in more veggie-packed dishes, this Greek chickpea salad is another excellent choice.

For a protein-rich twist, check out this healthy tuna salad that’s equally satisfying. Or, if you’re craving something creamy, this macaroni tuna salad might hit the spot.

Want to keep your meals balanced? Pair this salad with a homemade condiment like our healthy BBQ sauce for grilled proteins or veggies.